“Live as if you were to die tomorrow. Learn as if you were to live forever.“ –Mahatma Gandhi
On a personal note, I am still working on the sitting while eating and staying mindful when eating.
As a busy mom this has really been kicking my rear end 🙂 I have to stay very focused and make sure to feed the kids when I sit down to eat so I am not on my feat floating between the kitchen and the table. I feel like my licks bites and tastes have really cut way back because now I am aware of what I am doing more.
I have recently gotten into a podcast show that is no longer being released but it is a fantastic wealth of information. It is called beyond diet their are two hosts one of which is a dietitian named Keith Klein. I am really enjoying the show and hearing so much fantastic info I felt compelled to share it
This week I listened to episode 22 and got schooled on food labels and realized that some of what I thought was lean was really much more fatty then I realized and I have made some changes to my diet.
I always knew certain things were deceptive with food labels like the I CBNB spray and the pam cooking spray. They may say 0 calories but the ingredients and portions sizes throw up red flags. What I did not know or did not really think about before listening to this episode is the amount of fat that is advertised on the front of packages is not represented correctly.
Turkey sausage that says lean and is 180 calories and is advertised as 71% less fat however the fat grams are 10 so if you multiply that by 9 calories you get 90 calories from fat for these lean sausages. That means the package should say 50% fat and 50% of cabs and protein depending on the other macros.
What I learned is that for every 100 calories an item is for it to be low fat it should be 20% or 2 grams from fat. A 300 calorie item should have only 6 grams of fat if you allow 30% of your calories from fat in your diet you would look for 100 calories with 3 grams or less of fat per serving.
I spent the whole week really looking at labels just figuring out the percentages. I feel this info is very important to share. I do not have a problem with consuming fat that fits my program but I do have a problem with the deceit that is on the packages. If I am eating something that is 50% fat I want to know that.
So as always I can be frustrated and complain or I can do something about it. If you know me I picked the latter 🙂 I decided to stop buying the “lean” ground turkey and I started buying only chicken breast and grinding them in my food processor. This gives me the control to eat meat that is ground but really lean and not just packaged to say it is lean but really fatty.
Check your food labels and see if what you are eating is really low fat or if the label is lying to you. How to figure it out if you want a diet that is 20% fat then for every 100 calories the food should contain only 2 grams of fat or less. If you want a diet containing 30% fat then it would be 3 grams per 100 calories. so for example my coffee creamer is low fat because it only has 1 gram of fat per serving however it is only 15 calories.
So if one gram of fat is 9 calories then this coffee creamer is 60% fat. That is a high fat food so more then likely I will swap out skim milk on days that I want an extra cup or two of coffee. Does this mean you should ditch everything in your pantry? no but it is good to be aware and when you are shopping to have this info to think about and not to get fooled by the labels.
“Never become so much of an expert that you stop gaining expertise. View life as a continuous learning experience.” — Denis Waitley
Theme music, “Larger Than Life” by PinkZebra (click here for more info).
Disclaimer: Heather is not a doctor, nurse, or certified health professional and what works for her or her guests may, or may not, work for you. So, please be sure to talk with your doctor, dietitian, or other certified health professional when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me Podcast and on HalfSizeMe.com is for informational and inspirational purposes only.
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